What Is a Standing Calf Raise?

The standing calf raise is an exercise that increases the strength, definition and size of the calf muscles in the lower leg. This is one of the most difficult parts of the body to develop. The standing calf raise involves pressing the body up on your toes while holding up a significant amount of weight. This is an effective way to force the calf muscles to grow.

Types

There are many different types gym machines made for the standing calf raise. Some require you to stand on a small platform with your heels hanging over the edge while weight rests on your shoulders. Others require you to sit while the weight rests on your knees. You can also do standing calf raises with a barbell across your shoulders or with a dumbbell in each hand. These all should be done on a short platform, so your calf muscles can be worked through their full range of motion.

Features

To perform a standing calf raise, add a significant amount of weight. Your calf muscles are strong. They are used to jump, run, take a pounding and support your weight. An average-sized man can easily lift 100 pounds or more with a standing calf raise. Place the balls of your feet on the raised platform and position the weight comfortably on your shoulders, knees or in your hands. Lower your heels so they are lower than your toes, and then raise the weight up on the balls of your feet as high as you can go. This is one repetition of the standing calf raise.

Function

It is important to lower your heels as far as you can before raising yourself up with your calf muscles. Moving through the full range of motion is essential for calf development. Also, tense your calf muscles for a second when you are on your toes. Do 3 sets of 10 repetitions of the standing calf raise using heavy weight. Add more weight if your calf muscles are not burning when you complete your sets.

Considerations

Calf muscles are often neglected by weight lifters and body builders. They are not showy muscles, and they are difficult to improve. Disproportionate bodies look funny with huge, developed upper bodies with skinny pencil legs. The standing calf raise is a way to add bulk and definition to the lower leg.

Warning

Since the calf muscles can lift so much weight, there is actually a danger to your shoulders and knees. It is common to have bruising on the shoulders and knees caused by all the weight resting upon them. Position your body comfortably beneath the pads before performing standing calf raises. Muscle cramps are common while performing this exercise. Stretch well before, during and after the standing calf raise.